The 2025 CrossFit Open is officially here, and the first workout (25.1) sets the tone for an exciting season ahead. This week's newsletter, sponsored by Bolder Athlete (3-week free trial), your go-to training community for Masters Athletes, breaks down this challenging test to help you perform your best. Let's dive in!
🏋️♂️ Workout 25.1: Quick Overview
15:00 AMRAP:
3 Lateral Burpees Over Dumbbell
3 Dumbbell Hang Clean-to-Overheads (50/35 lbs)
30-ft Walking Lunge (Bodyweight)
(Add 3 reps each round to the burpees & hang clean-to-overheads)
This escalating AMRAP is a classic Open test of pacing, efficiency, and grit. As rounds progress, managing your energy becomes increasingly critical.
📌 Key Factors for Success
1. Burpee Management
Burpee volume rapidly increases, making pacing essential.
Avoid rushing early; keep burpees consistent, controlled, and low-energy.
2. Dumbbell Efficiency
Grip and shoulder fatigue add up quickly.
Use a push jerk, not strict press, to conserve your shoulders.
Break dumbbell reps into smart sets if necessary in later rounds.
3. Lunge as Active Recovery
Although the lunges seem easier, use them strategically to control breathing and lower your heart rate.
🎯 Tailored Strategy for Every Athlete
🔥 Elite Athletes (Semifinals-Level)
Unbroken sets until at least the round of 12 reps.
Maintain steady, consistent burpee pace without pauses.
Save energy for an all-out sprint in the final 3 minutes.
💪 RX Athletes
Start smooth, controlling heart rate early.
Quick singles on dumbbell reps from round 12 onwards to prevent burnout.
Intentional breathing during lunges; manage burpees carefully for late-stage intensity.
⚡ Scaled & Masters Athletes
Consider step-over burpees for steady movement.
Reduce dumbbell weight if needed to ensure consistent cycling.
Use lunges deliberately to reset breathing and composure.
🔥 Warm-Up Guide
General Warm-Up:
3 minutes row or easy jog
10 Air Squats
10 Scap Push-Ups
5 Inchworms + Push-Ups
Specific Movement Prep:
2 rounds: 5 lateral hops + 6 light DB hang cleans
2 rounds: 3 burpees over DB + 3 DB hang clean-to-overheads (build to workout weight)
🚨 Common Pitfalls (and How to Avoid Them)
Going Out Too Fast: Keep early rounds smooth and controlled to avoid spiking your heart rate.
Over-Gripping Dumbbell: Take quick strategic breaks to preserve your shoulders and grip.
Sloppy Burpees: Keep burpees consistent, efficient, and paced—don't rush them.
⏳ Redo or One-and-Done?
Redo IF:
You paced too conservatively and finished with more energy left.
You know exactly where you can improve your break strategy.
Skip Redo IF:
You're already maxed out physically and mentally from attempt one.
Your pacing and execution were already solid.
👊 Key Takeaways for 25.1:
Smooth is fast: Control your effort early to finish strong.
Efficiency matters: Smart dumbbell cycling and deliberate burpees win the day.
Final push: Empty the tank in the last 3 minutes—no regrets!
Good luck with 25.1! Remember, smart pacing today means a stronger finish. You've got this!
Stay BOLD!
Jason
P.S. If you’re a Masters Athlete planning to compete in Semifinals… you will absolutely want to start our next 4-Week Training cycle starting Monday, March 3rd! Jump into Bolder Athlete now!
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